STRENGTH SNATCH COMPLEX Every 1:30 X 6 3 TNG Power Snatch *Build each set WORKOUT OF THE DAY FOR TIME 15-12-9-12-15 -T2B -Deadlift 205/145 -Bar Facing Burpees *20 MIN CAP ____________________________________________________________ LITE N' TITE 10 SETS Every 2 Minutes: 200M Run FINISHER 3 SETS 12 Alt Dual Kb Reverse Lunge *HEAVY 1 Min Wall Sit CURRENT WEEK...
STRENGTH SPLIT JERK 10 Min to build to 75% of 1 RM Then: Every 2:00 X 5 Split Jerk 3-3-2-2-2 WORKOUT OF THE DAY AMRAP X 8 30 Double Unders 10 S2OH 95/65 L2: 75/55 L1: 65/45 CURRENT WEEK PROGRAMMING 9/29/19-10/4/19 Log your scores on Beyond the...
WORKOUT OF THE DAY EVERY 6:00 X 4 400M Run 2 Rope Climbs 8 Hang Power Clean 95/65 16 Unbroken Wall Balls 20/14 CURRENT WEEK PROGRAMMING 9/29/19-10/4/19 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?
WORKOUT OF THE DAY "JEREMY" 21-15-9 OHS 95/65 Burpees 8 MIN CAP ____________________________________________________________ LITE N' TITE EMOM X 28 MIN 1: 40 Double Unders MIN 2: 10 G2OH 35/25 MIN 3: 20/15 Cal Row MIN 4: Rest PROGRAMMING WEEK 9/22-9/28 Log your scores on Beyond the Whiteboard Don't have a...
WORKOUT OF THE DAY
AMRAP X 10
30 Deadlifts 185/135
100/50 Double Unders
20 Deadlifts 225/155
100/50 Double Unders
15 Deadlifts 255/185
100/50 Double Unders
Max Rep Deadlifts 285/205
PROGRAMMING WEEK 9/22-9/28
Log your scores on Beyond the Whiteboard
Don't have a BTWB WOD Logging Account?
WORKOUT OF THE DAY STRENGTH PUSH JERK 10 Minutes to work up to 75-80% Then: Every 2:00 X 5 2 Push Jerk *Not a max out, Do not go above 85% of 1RM. *Build as desired, but No failed sets. 4 CYCLES AMRAP X 3 4 Push Press 75/55 4 Front...
WORKOUT OF THE DAY WEEK 3 - 20 REP BACK SQUAT CYCLE 20 Minutes to find a 20 rep max. *ADD 5 lb from last week Cool Down Mobility. (10 min) PROGRAMMING WEEK 9/22-9/28 Log your scores on Beyond the Whiteboard Don't have a...
WORKOUT OF THE DAY FOR TIME: 800M Run 30 Pull-ups 40 KBS 53/35 50 Sit-ups 60 Push-ups 50 Sit-ups 40 KBS 53/35 30 Pull-ups 800M Run 30 MIN CAP *Same WOD For Lite n Tite* PROGRAMMING WEEK 9/22-9/28 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
STRENGTH STRICT PRESS 5 X 3 *8 Min to work up to 75-80% of 1RM strict press (heavy 3 rep) Then: EVERY 2:00 X 5 Sets 3 Strict Press *Increase as desired SKILL 10-12 Min HSPU Drills WORKOUT OF THE DAY AMRAP X 9 12 HSPU 15 Row/12 bike Scaled: 9...